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Monday October 23, 2011

 

 

Front Squat @ 30×0 3, 3, 3, 3, 3; Rest 3 Minutes b/t efforts (Level 1)

Front Squat @ 30×0 8-10 Reps; Rest 3 b/t efforts (Level 2)-accumulate sets

Rest 5

+

4 rounds For time of:

  • 5 push press Use 70% 1 RM (No Racks…Power Clean it up)
  • 10 burpees 
  • 400 meter run/row
_____________________________________________________
5 AM
Avra 11:00
Chantell 9:12 65#
Lisa P. 11:50 45#
Tony 9:42 105#
Lisha 11:37 40#
Seth 9:34 115#
Adam 10:40 115#
Michael W. 12:50 105#
Aaron 13:00 105# Row
Jolene 12:20 45#
Danielle 10:18 45#
Melissa B. 11:05 40#
Sumo Deadlift Heather Pull 9:45 75#
Nick M. 11:00 135#
Sara B. 9:00 Mod
Laura R. 9:30 75#
Kimi ????????
Keith M.8:55 45#
Erin J. 10:34 55#
6AM
Amy H. 15:20 Row
Laura M. 14:55 85# Row
Travis 11:25 135# Row
Cindy A. 8:36 85#
Mike W. 8:15 115#- Congrats to Mike on a 10# increase in front squat 225 x1 to a 235 x3
Jennifer 9:25 65#
Javier 13:27 85#
Cindy C. 10:50
Nick Rollo 10:55 95#
Michel F. 10:40 45#
Michael Hake 9:39 65#
Connie 11:20 60#
Jason 18:30 Row
Jeremy 13:55 95# Congrats to Jeremy on a Front Squat PR …175# x 3 up from a 175# x 1
Melissa M. 12:00 Mod
Julie S. 11:00 Mod
Nicolle 7:50 65#
9:30 AM
Julie 13:01 Row
Pilar 10:10 35#
Lynn 13:48 Row
Katie G. 8:54 55#
Sara R 13:05 Row
Jill 10:19 35#
Tracy 12:55 55#
Gina 12:35 55#
Katie K. 12:12
Tara 13:42 Row
Sharon 14:00 55# Row
Reno 8:12 95#
Amy H. 15:20
Julie (Run ) 10:00
Trisch  (Run)    11:04
Nancy   Run      11:17
Laurie K              11:28
DK                         12:19
Erica 3 rounds    12:25

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